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The Health and Wellness Nut, Mbabane (2026)

02/03/2023

Hi family! 💚Today we would like to share with you ways of overcoming sleeping problems.

Keep a regular sleep-wake cycle. Try to go to bed and wake up at the same time every day.

Avoid caffeine, alcohol, and ni****ne in the four to six hours before bedtime.

Don't exercise within two hours of bedtime. Exercising five or six hours before bedtime may help you sleep more soundly.

Don't eat large meals within two hours of bedtime.

Don't nap later than 3 p.m.

Sleep in a dark, quiet room with a comfortable temperature.

If you can't fall asleep within 20 minutes, do a quiet activity somewhere else and return to bed when you're sleepy.

Wind down in the 30 minutes before bedtime with a relaxing pre sleep ritual such as a warm bath, soft music, or reading.

Please comment and share let us help others having sleeping problems.

27/02/2023

Good morning Health and Wellness family 💚
We hope you had a fantastic weekend!
Have you ever woke up in the middle of the night for absolutely no reason? Have you ever woke up in the morning and felt like you had no rest at all? It might be because you do not get enough sleep! Well do mot worry because today we will put that to an end! Listen up as we bring you important information on getting enough sleep.

Getting a good night rest is one of the issues that is often overlooked, little do we know that not minding this issue that may seem small, we are actually setting a ticking health bomb for ourselves! Most of us probably do not know, hence we will talk about the importance and the benefits of having a good night sleep.

According to Health Living, the body sets one's 'biological clock' according to the pattern of daylight where you live. This then helps you to naturally get sleepy at night and stay alert during the day. Our bodies are like machines, when deprived rest, they tend to break down, hence it is very important for everyone of us to make get enough sleep.

Benefits of getting enough sleep
1. Sleep helps maintain or lose weight, this is because numerous studies have found that the effect of sleep on weight gain is affected by numerous factors including hormones and motivation to exercise.
2. Sleeping also improves concentration amd productivity, this is because the brain needs to rest in order to continue working adequately, so depriving yourself sleeps puts so much strain on the brain hence most people suffer from poor concentration.
3. Sleeping also boosts your immune system amd also strengthen your heart, this is due to the fact that not getting enough sleep causes physiological changes like decreased insulin sensitivity and increased inflammation so getting adequate rest allows the body's blood pressure to regulate itself.
Remember to rest your body well to wake up ready for new opportunities and challenges!

Information sourced from: Healthy Living
MedicalNewsToday
Images sourced from;Healthier Steps
Healthy Living
Ogadoc
Have a great day amd a great week, don't forget to get proper rest! You need the rest for all your endeavours!

Please do not forget to like, share and most importantly, comment, we like hearing from you

23/02/2023

Good morning Health and Wellness Family! 💚
Today will look at the two vital aspects of a healthy living. We will talk about the importance of safe drinking water and proper hygiene.

Firstly, all living things need water to survive because water helps to maintain the balance of body fluids. Nevertheless, not all water is good for human consumption thus we will discuss the importance of safe drinking water.

Water is a liquid that contains important vitamins and minerals needed by the body.In human life, water helps to maintain the balance of body fluids, which include digestion, circulation, transportation of nutrients and maintaing the body temperature. It is important to drink safe water because it carries nutrients and oxygen to the body cells.

There are two types of safe drinking water, which are spring water and purified water. Spring water is normally filtered underground and purified water, is any water that has undergone a controlled filtration and purification process to remove impurities and contaminants.. Drinking water is very beneficial for human beings because it aids digestion and keeps the skin healthy.

Moreover proper hygiene is also essential for a healthy living. According to World Health Organization, hygiene means conditions and practises that help to maintain health and and prevent the spread of diseases. Personal hygiene is important because it helps one to stay clean and welcoming. This includes: washing your body regulary everyday, brushing your teeth twice a day, washing your hands with soap and water after using the toilet, covering your mouth when coughing or sneezing and lastly, washing your clothes and keeping you house clean, to name a few. Proper hygiene is essential for both health and social reasons.

I hope u find this information helpful. Please do not forget to like, comment and share this content.

# drink water # proper # hygiene, # stay healthy.

Information from World Health Organization.
Images source: healthline .com

21/02/2023

Hello Health and Wellness Nut Family 💚
What if we told you that the secret to higher levels of confidence and more energy throughout your day could be found by simply stretching for a few minutes each Morning?🌞🍃✅
If you’re thinking what we’re thinking, that means you can skip your coffee until morning when you need it most.
Tell us what poses you’re trying in the comments. Please do not forget to like and share this post.

Source for Image - google.com

16/02/2023

Good morning Health and Wellness Family. 💚Today we are going to enlighten each other about the health approach to violence prevention. The violence approach can be done in 4 steps which are as follows:

Step1: Define and Monitor The Problem
The first step in preventing violence is to understand the "who," "what," "when," "where," and "how"associated with it. Grasping the magnitude of the problem involves analyzing data as the number of violence related behaviours, injuries, and deaths.

Step2: Identify Risk and Protective Factors
It is not enough to know the magnitude of a public health problem. It is important to understand what factors protect people or put them at risk for experiencing or perpetrating violence.

Step3: Develop and Test Prevention Strategies
Findings from the research literature and data from needs assessments, community surveys, key collaborator interviews, and focus groups are useful for designing prevention strategies.

Step4: Assure Widespread Adoption
The strategies shown to be effective in step 3 are then implemented and adopted more broadly. Communities are encouraged to implement strategies based on the best available evidence and to continuously assess whether the strategy is good fit in the community to reach glal which is preventing violence.

'smatter

Sourced from Violence: a good health public health prevention

14/02/2023

Good Morning Health and Wellness Family 💚
We hope you're having a blissful morning. Here's a hot topic for the day!
Today we will be talking about Violence against women.
Violence against women is defined as as any act of gender based violence that results in or is likely to result in physical, sexual or mental harms or suffering to women.

Types of violence:
1. Intimate partner violence: this refers to behaviour by an intimate partner or ex-partner that causes physical, sexual or psychological harm which may be seen through physical aggression, psychological abuse and controlling behaviour.
2. Sexual violence: this refers to any act, or attempt to obtain a sexual act, or other act directed against a person's sexuality using coercion by any person regardless of their relationship to the victim in any setting. This type of abuse may be seen through r**e, attempted r**e, unwanted sexual touching amd other non-contact forms.

Studies have shown that factors that cause violence against women include:
1. Lower levels of education
2. A history of exposure to child maltreatment
3. Witnessing family violence
4. Antisocial personality disorder
5. Harmful use of alcohol
Health consequences of violence:
1. Violence can lead to fatal outcomes like homicide or su***de
2. Violence can lead to unintended pregnancies, induced arbotions, gynaecological problems and sexually transmitted infections
3. Violence can also lead to depression, post-traumatic stress and other anxiety disorders.
4.Can also impact the children witnessing the violence, making them to end up being the perpetrators in the future it is therefore important to speak out.
If you are a victim of violence or you know a victim, speak out, get help and save yourself amd other women for violence because no woman should have suffer violence no matter the circumstances so women must be on the look out for 'red flag' signs. These signs may include: aggressive behaviour, controlling behaviour, heavy drinking and difficulties in communicating with partner. If you have missed these signs and have found yourself entangled in a abusive relationship, don't waste any more time, SPEAK OUT! Save your life and many others.

Information sourced from the World Health Organization
Images sourced form the Green House17 blog

09/02/2023

Wow! 😊💚
We've made it this far in such little time!
You are Amazing.
If you haven't joined the Family, What are you waiting for?😊💚✅

09/02/2023

Good morning Health and Wellness Family!💚

Today we will be looking at the important topics of mental health issues such as su***de, anxiety, obsessive compulsive disorder and depression. We will discuss the causes, signs and symptoms and treatment of this mental health issues.
According to World Health Organizations, mental health issues are caused by severe or long term stress, childhood abuse, truama or neglect, poverty, lack of jobs and money worries to name a few.

Signs and symptoms of these mental health issues:
1.Sadness, hopelessness and loss of interest
2.Social withdrawal from friends and family.
3.Aggressive behaviour.
4.Increased alcohol and drug use.
5.Threats about committing su***de
6.Lack of concentration.
7.Loss of appetite and Insomia

Treatment of these mental health issues

1.Talk therapy such as psychotherapy - this is when a depressed person talk about their condition with a mental health professional.
2.Medication - this is when a person takes anti depressants to treat their condition.
3.Lifestyle changes avoiding alcohol and drugs
4.Exercising regularly and sleeping well.

The topics are discussed as follows:
Su***de is when a person intentionally takes his or her own life.

Anxiety is the uneasiness characterised by feeling of tension, wortied thoughts and physical changes.

Obsesive compulsive disoder is when people have uwanted thought, ideas or sensantion (obsession).

Depression is the mood disorder that causes a persistent feeling of sadness and loss of intrerest.

Below are photos that shows the mental health issues( disorders).

Lastly, peole with mental health issues need love, care, attention and support. Talk to them with understanding. Acknowledge that their feelings are valid. Ensure them that this is not the end of life as there is no permanent situation. Encourage them that life is precious. No one deserve to live a stressful life people should speak up and seek help.

#

Please do like, comment and share this content.

Images sources
Healthline.com

07/02/2023

Health and Wellness Nut Family 💚
Inorder for us to achieve total wellness, we need to maintain both our physical and mental health. When we have good mental health, we can manage our emotions and behaviors. We are able to handle life's stressors, build strong relationships and lead fulfilling lives. Let's focus on our mental health and practice self-love this February, the month of love.😊💚

🍀 What is Mental Health or Wellness?
According to Word Health Organization, mental health is " the capacity of each and all of us to feel, think and act in ways that enhance our ability to deal with challenges we face and enjoy life".

🍀 Why Green?
Green is the color used for awareness in mental health. It is a symbol for mental illnesses, depression and bipolar disorder. Therefore, green symbolizes the continual awareness of mental health inorder to help fight the STIGMA that is often associated with it.

🍀How to improve your Mental Health?
Finding ways to enhance your mental health is important to improve your overall health. You can do this:
• by protecting your mental health through finding ways to cope with stress and try to bounce back when times are tough
•by building a healthy self-esteem through following your goals and interests
•by building supportive relationships and networks at home, work and in the community

"There is a crack in everything, that's how the light gets in" Leonard Cohen. It is never too late Health and Wellness Family. 😊💚

Images Source
The Healthline

02/02/2023

Hello Health and Wellness Nut family!💚
Happy New Month
Today a member of the Health and Wellness Family wants to share his story with everyone about the use of drugs and their addition.

Mr B said:
"When I was 11 years old, I started smoking and drinking alcohol occasionally. As time went by it became a habit, I had to smoke atleast 3 times a day otherwise I would feel insane. The need for the drugs affected my life negatively as sometimes I had to steal in order to get high. I ended up being violent to people around me whenever I was in need for the drugs. I was even chucked out from home. I had cases of robbery and house breakings but was lucky as the people I wronged felt there was still hope for me. One day after I was caught stealing money I was forced to choose between going to jail or going to the rehabilitation centre and that was the day my life turned around. It is never late, everyone still has a chance."

Please like, engage with us through comments, and share to help others. Share your story with us.
Video source - My simple show

31/01/2023

Hello family 💚! We hope you're having a great morning.
Today we will be talking about Drug Awareness.
A drug according to NCI dictionaries is any substance (other than food) that is used to prevent, diagnose, treat or relieve symptoms of a disease or abnormal condition.
Drugs can affect how the brain and the rest of the body work and cause changes in mood, awareness, thoughts, feelings or behaviour. As we all know; drugs can harm our bodies in a variety of ways: some can damage the brain, others damage the heart and other organs. They also lead to addition which is why we should protect ourselves from drugs.

Types of drugs
1. Central Nervous System (CNS) Depressants
These drugs slow down the operation of the brain and the body, they include alcohol, barbiturates, anti-anxiety tranquilizers.
2. CNS Stimulants
These drugs accelerate the heart rate and elavate the blood pressure and ''speed up'' or over-stimulate the body. Examples of these drugs include co***ne, amphetamine and methamphetamine.
3. Hallucinogens
These drugs cause the user to perceive things differently than they actually are and these drugs include L*D, pe**te, psilocybin and M**A (Ecstasy)
4. Dissociative Anestheticcs
These are drugs that inhibit pain by cutting off or dissociating the brain's perception of the pain. Examples are P*P, its analogs and dextromethoraphan.
5. Narcotic Analgesics
These are pain relievers, they induce euphoria and create mood changes in the user. Examples are o***m, codeine, he**in, demerol, carbon, morphine, methadone, vicodin and oxycontin.
6. Inhalants
These include a wide variety of breathable substances that prodoce mind-altering results and effect. Examples of these drugs include Toluene, plastic cement, paint, gasoline, paint thinners, and hair sprays.
7. Cannibis/ Ma*****na
Cannabis is the scientific name for ma*****na. The active ingredient in ma*****na is delta-9 tetrahydrocannibinol.

about your family
ruin your life
Information sourced from Indiacelebratings.com
Images sourced from Deposit photos

26/01/2023

Good morning Health and Wellness Family! 💚

Today we're making an emphasis on having a healthy eating plan and we will also state the harmful effects of a poor nutrition. A healthy eating plan means eating a balanced diet everyday. This is food that provides your body with all the necessary nutrients.A balanced diet helps to maintain a strong and healthy body as it helps to build a healthy state of physical, mental and social- well being.
A balanced diet contains proteins, carbohydrates, minerals, vitamins and fibre. A healthy eating plan helps to keep your body strong and free from diseases. It also supports muscles, boost your immunity and helps your digestive system to function well.It is important to eat at least 2 or more fruits a day.

However, having emphasized a healthy eating plan, there are also harmful effects of poor nutrition. Poor nutrition means lack of sufficient nutrients in the body which is caused by poor eating practices. These poor eating practices can cause weight loss, fatigue, physical and mental disability. One has to avoid poor nutrition at all cost because it negatively impacts the functioning of the body and the human well being as well. Remember that water is also important in the body. You must drink at least a 2 litre each day to avoid dehydration and help blood circulation.

Pleease don't forget to like and comment.

Here is a list of photos that one can follow to maintain a healthy eating habit to keep your body strong and free from diseases.
Sources for images:
FORTH - .forthwithlife.co.uk
Harvard Medical School - .health.harvard.edu

The Health and Wellness Nut

02/03/2023

27/02/2023

23/02/2023

21/02/2023

16/02/2023

14/02/2023

09/02/2023

09/02/2023

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